Comparing Nutrients in 14 ounces Banana Powder VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Banana Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47.4% 1373kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 350g	183% 237g	130g per day for Men 19-50 years
Sugars	259% 188g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	260% 99g	38g per day for Men 19-50 years
Protein	27.6% 15.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31% 27.8mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	57% 4.56mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	173% 3.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 294mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	174% 5918mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Powder VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Banana Powder versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Banana Powder vs California Red Kidney Beans:

• 14 ounces of Banana Powder have 1.4 times more Vitamin B3 and 1.6 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.9 times more Vitamin B1 and 28.1 times more Vitamin B9 than Dehydrated Bananas or Banana Powder.
• Both Banana Powder and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Dehydrated Bananas or Banana Powder as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Banana Powder vs California Red Kidney Beans:

• 14 ounces of Banana Powder have 1.2 times more Selenium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 8.9 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 5.5 times more Phosphorus and 4.2 times more Zinc than Dehydrated Bananas or Banana Powder.
• Both Banana Powder and California Red Kidney Beans contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Banana Powder have 19.4 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.5 times more Fiber and 6.3 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Banana Powder and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• Both Dehydrated Bananas or Banana Powder as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.